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Keith Ahrens
Health tips and discussions, motivational articles and positive lifestyle coaching from Lifestyle Change Expert, Keith Ahrens
3
What I did today doesn’t really matter anymore. It may have been a good day or a bad day. But I must focus on what’s ahead of me. What will I do tomorrow and how will I accomplish my goals for tomorrow, whatever they may be? When I wake up tomorrow I have another opportunity to do what I dreamed of today.
– Keith
Wear your sneakers to work April 7. Get out even if it’s for just a few minutes. American Heart Association – Tomorrow is National Start! Walking Day. Join people across the country and walk for 30 minutes www.startwalkingnow.orgwww.startwalkingnow.org
Do you have a goal that can help your heart? Goals that you set for yourself need to be practical and achievable. Break your goals into small, relatively short and measurable events. Make sure you can Win. Small Wins will help you build the momentum you need to take the next step.
– Keith
Contributed by Kelly C.
Ingredients:
3-4 boneless skinless chicken breasts
Fresh minced garlic to taste
Spoon-size or small noodles, any shape
10-12 cups water
10-12 chicken bouillon cubes
1 small bag baby carrots
Sweet corn (fresh, frozen or canned)
3-4 stalks of celery
Several leaves of fresh baby spinach
Seasoning / pepper
Instructions:
In pan, sauté the chicken breasts whole and minced garlic. Add seasoning & pepper to taste. I use a little water (not oil) to keep the chicken from sticking to the pan. Once the chicken is fully cooked, chop it into bite size pieces (saves from the unpleasant task of having to cut up raw chicken). Set aside.
In separate pan, cook the noodles; drain and set aside.
In large pot bring water and bouillon cubes to a boil. Add all vegetables (cut to bite size pieces), with the exception of the spinach. Add chicken/garlic to broth. Turn heat to low and simmer covered until vegetables are done. Add spinach leaves, cover again and turn burner to off.
To serve, add the desired amount of noodles to each individual bowl (no need to keep them warm or “un-sticky”). Pour soup over the noodles. Enjoy!
(Note: To keep leftovers, store noodles and soup separately to avoid mushy noodles when heated back up… do not combine until serving.)
Contributed by Kelly C.
Ingredients:
Boboli pizza crust (typically found in the deli section)
Light olive oil
Thyme
Baby spinach leaves, fresh
Red & yellow bell peppers, if desired
Purple onion, if desired
Broccoli, if desired
Mushrooms, if desired
Crushed pineapple, if desired
Other pizza toppings, as desired
Light low-fat shredded mozzarella cheese
Instructions:
Pour a small amount of olive oil directly onto the Boboli crust. Spread around with your fingers. Sprinkle a small amount of thyme onto the crust. Place a bed of baby spinach leaves onto the crust, layered a bit, all the way to the edges (it may seem high, but it cooks down in the oven). Place your toppings onto the spinach. Top with low-fat mozzarella cheese. Bake in the oven at 325 degrees for approximately 12-15 minutes… more time may be necessary, depending on the amount of toppings used. Enjoy!
Contributed by Bertie B.
Ingredients:
Rice cakes
Applesauce (unsweetened)
Cinnamon
Strawberries
Dark chocolate
Instructions:
Take a Quaker Rice cake; it’s only 50 calories (apple cinnamon) spoon on 1 T of unsweetened applesauce and add a sprinkle of cinnamon. You could also mash 3 strawberries put it on the rice cake of your choice (the caramel tastes nice too) and grate just a pinch of dark chocolate over the top.
Another new month starts tomorrow. What a great opportunity to make a fresh commitment or renew a commitment to your heart and overall health and fitness. I am going to strive for a very, very, very low saturated fat month in addition to my regular physical fitness routine. What will you commit to? Make it achievable:)
– Keith
Contributed by Bertie B.
Ingredients:
Romaine lettuce
Spinach
Cauliflower
Broccoli
Red onions
Radishes
Green onion
Carrots
Chickpeas
Cucumbers
Plums or figs
Mandarin oranges
Pumpkin seeds or almonds
Cottage cheese (optional)
Instructions:
Cut and mix Romaine lettuce, spinach, a few pieces of cauliflower, broccoli, red onions, radishes, green onion, shredded carrots, chick peas, cucumbers, chop up into tiny pieces 6 dried plums, or figs, add a small can of unsweetened mandarin oranges or a Clementine, a handful of pumpkin seeds, or chopped up almonds (1/2 C of low fat cottage cheese optional).. It’s a delicious salad.
contributed by Darcy W.
Ingredients
Red snapper filets
Egg white
½ Cup cornmeal
½ Grapefruit segments
1 Avocado
¼ Red onion sliced
Lemon juice
Instructions
Prepare the fruit salsa before cooking the fish. Cut up the grapefruit sections into one inch segments. Chop the avocado into small pieces. Put the grapefruit, avocado and red onion into a bowl, drizzle lemon juice over it, and stir. Let the salsa sit while you prepare the fish.
Beat up an egg white. Dip the filet into the egg white, then into the cornmeal. Meanwhile have an oiled cookie sheet ready and the oven warmed up to Broil. Cook the fish under the broiler for around 7 minutes or until the filet flakes easily.
Home made salsas are great over any fish. Commercial salsas will contain sodium and don’t have the fresh flavor. One of my favorite salsas that I serve over grilled salmon is a chopped papaya, chopped avocado, sliced red onion, chopped fresh cilantro, and mixed with lime juice. Experiment with making your own creation by using citrus fruits, tropical fruits, green onion, red onion, garlic, cilantro, avocado, sweet pepper, etc. I made one once that was excellent; it was minced pear, minced avocado, minced garlic, grated fresh ginger root and lime juice. Merely by creating a new salsa the fish will taste new and exciting. Plus you get a fruit serving and omega oils from the avocado. If you exercise a lot, it is important to get the fresh fruit and vegetable servings because they contain the nutrients that our bodies deplete during exercise.
contributed by Darcy W.
Ingredients
Beet greens (the top of a beet bunch) cut into 1-2 inch pieces.
Pot of boiling water
1/8 Cup olive oil
1/8 Cup lemon juice
1-2 Cloves of garlic minced
Instructions
While the water is boiling, stir the olive oil, lemon juice and minced garlic together and let sit.
Cook the beet greens for exactly 3 minutes in the boiling water. The boiling water allows the acids in the beet greens to leach out into the water, the acids that make beet greens bitter if cooked any other way, and 3 minutes is not so long that nutrients are destroyed. Also cook Swiss Chard and spinach this exact way. Beet greens are an excellent source of folate, manganese, and potassium. At 3 minutes, pour the water and beet greens into a strainer. Put the beet greens into a bowl and add the Mediterranean dressing. Stir. It is important to eat dark leafy green vegetables every day.
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